To practise nordic walking optimally and make the most of its many benefits as an outdoor activity, it is essential to equip yourself with the right poles. Let's take a look at their key characteristics.
Nordic walking is generally practised on flat or relatively even terrain at a steady pace. Very little equipment is needed for this all-round sport: good clothing, good shoes and suitable walking poles are all you need. The poles are the essential piece of equipment for this sport — without them, it simply wouldn't exist. Indeed, without poles, nordic walking is impossible; it becomes simply brisk walking. But what are the characteristics of these highly specific poles? What sets them apart from hiking or trail poles? What materials, tips, handles and accessories are specific to this outdoor activity? In this post, we reveal everything you need to know about nordic walking poles!
Using nordic walking poles
Nordic walking is inseparable from walking poles — without them, it simply doesn't exist. The use of nordic walking poles enables this full-body sport, which engages 90% of the body's muscles and is suited to people of virtually all ages and fitness levels. Nordic walking offers numerous advantages over regular walking without poles. Let's explore the main benefits of using nordic walking poles, as well as the physical rewards of practising this outdoor sport.
- Using poles engages almost every muscle in the body — without them, a walker uses barely half their muscles.
- During nordic walking, movements are amplified and engage more muscles. As a result, the walker strengthens and tones their core, arms and shoulders as well as the lower body.
- Using poles helps the walker gain flexibility, balance and coordination between the upper and lower body.
- Their use relieves the lower body from the hips down, which reduces physical and muscular fatigue and allows you to build greater endurance.
- By leaning on the poles, the walker gains propulsion — giving them greater momentum.
- Thanks to the increased propulsion and the engagement of upper-body muscles, the walker tires less quickly. For the same effort, they maintain a better pace and build endurance.
- By going faster and further, the walker burns more calories and improves their cardiovascular performance.
- By engaging 90% of the body's muscles, the walker develops a balanced physique while improving their posture and increasing upper-body mobility.
Nordic walking poles with glove strap
One of the most recognisable features of nordic walking poles is the glove-style strap. Unlike simple wrist straps found on hiking poles, nordic walking poles are typically fitted with a strap equipped with a glove mitt firmly secured around the wrist and thumb. Why? Because it is necessary to open the hand during the propulsion phase (releasing the poles) before gripping the handles firmly again to push off. Thanks to the glove straps, the walker cannot drop the poles and maintains both rhythm and coordination.
Removable wrist glove straps are the best option. They allow the walker to free their hands quickly and easily — for instance, to grab a water bottle.
How to adjust your nordic walking poles
A common question when using walking poles is that of size: what size to choose and how to adjust your poles.
It is often recommended to opt exclusively for fixed poles, as they minimise vibrations as much as possible. However, thanks to advances in manufacturing in recent years, it is possible to find particularly high-performance carbon models that reduce this effect. Retractable poles offer various advantages — primarily in terms of storage, but they can also be used by several people of different heights, so you can lend them without any issue. The important thing is that they are not made of aluminium, as vibrations will be too significant, and that they are fitted with a straight tip.
What size nordic walking poles should you choose?
Whether the length is fixed or adjustable, to check if a pole is the right size, your forearm should be parallel to the ground and form a right angle at the elbow when holding the pole planted in the ground. When performing this test, you should stand upright wearing your walking shoes and ensure the pole is perpendicular to the ground. To give you an idea of the pole height suited to your size, you can multiply your height by 0.68 to obtain the ideal pole height, provided your forearm and elbow form the correct right angle as described above.
What tip for your nordic walking poles?
Tips must also be specifically designed for nordic walking. They are used on all types of hard surfaces to provide better grip on the ground — thanks to their bevelled design, they conform perfectly to hard surfaces such as asphalt. Those supplied when you purchase your poles are generally made of rubber; however, carbon versions also exist — more resistant, they wear down more slowly. They can be removed to reveal a hard point, often made of tungsten carbide, which is recommended for use on soft ground.
The tips of nordic walking poles come in two types. There are straight tips or, in the case of a fixed-length pole, angled tips.
Carbon nordic walking poles
Nordic walking pole shafts are typically made from a blend of carbon and fibreglass. It is important to prioritise shafts with the highest carbon content — at least 50% — in order to minimise vibrations and protect your joints. Furthermore, the higher the carbon content, the more lightweight and robust the pole. For these reasons, it is best to avoid aluminium, which is heavier and less effective at absorbing vibrations.
What handle for your nordic walking poles?
As explained above, nordic walking requires releasing and gripping the poles with every stride — which is precisely why glove straps are essential. These repetitions can quickly lead to sweaty palms, so it's best to opt for handles that absorb perspiration well, preventing the poles from slipping. There are several options available; choose the one best suited to your needs, your comfort and, above all, the shape of your hand. The key is to have the most natural and comfortable grip possible. Plastic handles, for example, are slippery and do not absorb sweat, though you can pair them with gloves. Cork, foam or rubber handles are anti-perspiration and non-slip. Cork and rubber options are more durable than foam, while foam and cork handles are more lightweight.
